The Tough Mudder is not only a test of your physical abilities, but it's also a test of your mental fortitude. These hardcore mud runs are about overcoming your fears. They range from 10 to 12 miles with 25 to 40 obstacles, including the Electroshock Therapy where you sprint through a field of live wires and the Ball Shrinker where you must cross an icy body of water by walking on a rope. Some of the terrain is mountainous, some is flat ground, and some is a mix of both—but rest assured—all are challenging and fun.

The real beauty of the Mudder lies not in being the strongest or the fastest, but in the teamwork attitude that almost all Mudders share. For most its not a race to beat everyone else's time, but an adventure where you concentrate on finishing with a team of people who are right there with you to help you through the toughest challenges.  You will see plenty of Mudders stopping to help out a fallen Mudder or staying back to push other Mudders over one of the 12-foot wall climbs.  It's a true display of selflessness that you don't see in any other race.  Everyone has a single goal in mind, and that goal is to finish alive. Real Mudder runners help each other achieve that goal.

That being said, your body must be in top condition to master the physical challenges that lie ahead. Ideally, you'd do a 12- to 16-week training program. If you have only one month to prepare, follow this easy plan to increase your conditioning and stamina. Warning: This is a program designed for guys who are already actively working out, and not someone who has been skipping the gym for a month or more before starting this routine. Follow this plan so you can fully enjoy chugging that beer with your team mates at the finish line.

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Try this four-week Tough Mudder training program from Matthew Daniele, CPT, founder of Asylum Fitness in New Jersey. Your goal is to do four total-body workouts, one long run day, and take two days off each week.  Here is how it works:

Weeks 1 and 3:

         Monday-Workout A followed by stretching

         Tuesday-Workout B followed by stretching

         Wednesday-Off 

         Thursday-Workout C followed by stretching

         Friday-Workout D followed by stretching

         Saturday-Workout E followed by stretching

         Sunday-Off 

Weeks 2 and 4:

         Monday-Workout C followed by stretching

         Tuesday-Workout B followed by stretching

         Wednesday-Off day

         Thursday-Workout A followed by stretching

         Friday-Workout D followed by stretching

         Saturday-Workout E followed by stretching

         Sunday-Off

Workout A

The routine:

Get a proper warmup before you start. Then minutes of jogging will do.  Check out these instructional videos, and then do the following:

1. Horizontal squat rows, 10 times each

2. Lateral jumpsquats to front reverse jumpsquats, 20 times each

3. Vertical walks up and down, 10 times

4. Burpees, 20 times each

5. Pushup-plank switches, 20 times each

Cool down: 10 to 15 minutes to stretch and hydrate

 

The reps:

Week 1:  Do 2 rounds of all circuits with a 1 to 3 minute rest between circuits 

Week 2: Do 3 rounds of all circuits with a 1 to 3 minute rest between circuits

Week 3:  Do 4 rounds of all circuits with a light sandbell in one hand during jump squats (dumbell can be used instead of sandbell)

Week 4:  Do 4 rounds of all circuits with a heavier sandbell in one hand during jumpsquats (dumbell can be used instead of sandbell)

 

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Workout B

Run Interval day

The routine: Check out this instructional video, and then do the following:

.25 mile run-burpees

.25 mile run-alternate split squats

.25 mile run-diamond pushups

.25 mile run-high knees

The reps:

Week 1: Repeat two times (15 reps for all exercises, but do 30 reps for high knees)

Week 2:  Repeat three times (same as week 1)

Week 3: Repeat three times (20 reps for all exercises, but do 40 reps for high knees)

Week 4: Repeat three times (25 reps for all exercises, but do 50 reps for high knees)

 

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Workout C 

Sandbells or Kettlebells

The routine: Check out this instructional video, and then do the following:

sandbell jumpsquats

sandbell thrusters

sandbell overhead oblique slams

pushup sandbell flip/row

sandbell burpees

sandbell swings

sandbell around the worlds

sandbell box jumps

sandbell situp

sandbell alternate split squats

Week four add-ons: Lateral jump burpees wtih sandbell and three hop sandbell burpees

The reps:

Week 1: 30 times each

Week 2: 40 times each

Week 3: 50 times each

Week 4:  50 times each plus 15 each of the two additional exercises

 

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Workout D

Long run day (with optional burpees)

 

The routine: Check out this instructional video, and then do the following:

Week 1: Three to five mile run with optional lightweight dumbell burpees 

Week 2: Four to six mile run with optional heavier dumbell burpees (no jumpsquat)

Week 3: Five to seven mile run with optional Boxjump burpees

Week 4: Six to eight mile run with optional Burpee pyramid

 

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Workout E 

Body weight day

The routine: Check out this instructional video, and then do the following:

Pullups (until failure)

Jumpsquats (until failure)

Walking planks 20 to 30 yards there and back 

Walking lunges with weighted twists 20 to 30 yards each way 

Burpees 

Planks

The reps:

Week 1: Two times

Week 2: Three times

Week 3:  Four times

Week 4: Five times